Strength keeps your muscles
Muscle mass falls with age if you don't use it. Strength training twice a week is enough to keep it, and makes everyday life easier.
Biological age →Home / Exercise
Train smarter, not harder
Exercise is the best-documented tool we have for a long, healthy life. Here are the principles biohackers build their training on, habits you can test this week, and how heat, cold and sleep help you recover.
Four principles
01
02
Cardio for heart and brain
High fitness is linked to a lower risk of heart disease. People who exercised a lot also had longer telomeres, equal to about nine years less biological ageing.
How exercise lowers biological age → 03
Heat and cold for recovery
Many biohackers use a sauna and cold water after training. Heat relaxes stiff muscles. Wait a few hours with the cold plunge after strength training, so it doesn't blunt muscle growth.
Cold plunge and muscle growth → 04
Sleep is where you get stronger
Your body rebuilds while you rest. Short sleep means worse recovery, however well you train.
Better sleep →Try this for a week
Small changes add up when they become habits. Pick one or more, try them for seven days and notice how your body and energy change.
- Walk at least 8,000 steps every day
- Do two short strength sessions, even with just bodyweight
- Do one session where you get properly out of breath
- End your shower with 30 seconds of cold water
- Go to bed at the same time every night
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Read about the profiles
- Wim Hof → Cold and breathing
- Dave Asprey → Smarter Not Harder